90 sec. max reps Clean and Jerk 115/75
30 sec. rest
90 sec. max reps Ring dips (men)/Ring Push-ups (Women)
30 sec. rest
90 sec. max reps Front Squat 115/75
30 sec. rest
90 sec. max burpees
~All workouts are scaled to each individual's skill level~
With the new year here we wanted to remind everyone of the gym rules. Please read and review ....THE GYM RULES.
(Read this article from CF Charlottesville who made their gym's #1 Rule: No Egos Allowed.) This applies to our gym as well.
~4:00 pm classes start today! If this class is well attended we will keep this class time.
~The Skill-of-the-Month of January is....MUSCLE UPS! (For real this time now that we have our rings up.) Many of you are very close to getting a muscle up, and for those of you who still need to work on strength, we will be working on your pull-ups.
~This Wednesday, Jan.6, we will have two Zone Diet classes to get you ready for our Zone challenge which starts next Monday. These classes will be in lieu of the wods at 0930 and 6pm. Come learn more about the Zone diet and why we feel this is the best diet for weight loss and overall better health.
~This Saturday is the Utah Winter CF Challenge. Mark this on your calendars and come support our 5 athletes competing. For those of you who want to compete, it's not too late to sign up.....Monday is the last day to sign up!!!! There will be no wod at the gym this Saturday.
~Remember to email us your goals for 2010!
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9 comments:
The wods for the Utah CF Challenge are very doable for all levels of athletes. We encourage any of you who are on the fence about signing up to do it! You can ALL do the wods posted. Tomorrow's (Monday) wod is one of them.
We are still working on the 6am classes for the week. We are hoping to post at least one more.
It's a new year....be ready to hit it hard this week. Let's make your goals happen!
Thanks for this workout! I was hoping you would do something like this to prepare us.
http://www.utecrossfit.com/fitnesselevated/
Wade, Dave, Angela, Sabrina and Jenn....make sure to review the wods for the Challenge and watch the videos posted so you know what is expected. We will work on these things this week. Click on link above (you may have to cut and paste to browser)
I can't make it in tomorrow, but I definitely want to do this WOD before Saturday. I will be in Tuesday morning.
Okay I will be emailing my goals. And my one goal is in this picture...ugh. I am soooo excited about the four o clock classes though. I have wanted these for a long time. Thanks for giving it a try. I am excited for the new year and so happy the holidays are over.
Wade,
Nice picture for the Crossfit games.
I just sent in my information and should be up on the site shortly.
Looks like the event should be a lot of fun.
I love that picture. We were trying to get one of the North Korean guards in the picture but we were to far away. I have one on the London Tower Bridge too.
We are going to have a blast!
Wade
Everyone check out Wade's profile under the competitors on the CF Challenge page. Sounds like Dave will have one up soon too. Way to go guys!
Can someone translate what Coco wrote? I'm dying to know what it says!
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